Stress and Diabetes: How They’re Connected and What to Do?
Stress and Diabetes: How They’re Connected and What to Do?
Stress is an unavoidable part of life, but for people with diabetes, it can have a profound effect on both physical and mental health. The connection between stress and diabetes is powerful yet often overlooked. Stress not only affects your mood, but it also impacts blood sugar levels, insulin resistance, and long-term diabetes control. Whether it’s the daily pressures of work, family responsibilities, or even emotional stress, it’s essential to understand how these stressors affect your body, and most importantly, your diabetes management.
In this article, we will explore how stress raises blood sugar, why chronic stress can worsen Type 2 diabetes, and practical steps to manage stress for better blood sugar control. By learning how to break the stress-diabetes cycle, you can improve your health, maintain stable blood sugar, and avoid unnecessary complications.
What is the Connection Between Stress and Diabetes?
The relationship between stress and diabetes is complex. When your body experiences stress, whether physical or emotional, it triggers the fight-or-flight response. This is an instinctual reaction that prepares you to either face a challenge or escape danger. During this response, the body releases stress hormones like cortisol, adrenaline, and glucagon.
While these hormones can be beneficial in short bursts, their effect on blood sugar can be detrimental when stress becomes chronic. Here’s how:
How Stress Affects Diabetes
1. Stress Raises Blood Sugar
When you’re stressed, your body reacts by releasing stress hormones that tell the liver to release stored glucose into the bloodstream. This is the body’s way of giving you a quick source of energy for “fight-or-flight” responses.
However, if the stress continues, the insulin resistance also increases, making it harder for your body to use that sugar. This can result in high blood sugar levels, even if you haven’t eaten anything.
- What Happens:
- Stress hormones like cortisol and glucagon cause your liver to release glucose into the bloodstream.
- Insulin resistance occurs, and blood sugar rises because your body can’t use the glucose effectively.
2. Chronic Stress = Chronic High Blood Sugar
When stress is frequent or long-term, it can lead to persistent high blood sugar levels. Over time, stress can:
- Increase HbA1c levels (the long-term marker of blood sugar control).
- Worsen Type 2 diabetes by disrupting the balance between insulin production and glucose regulation.
- Increase the risk of Type 2 diabetes in prediabetics.
Chronic stress can also disrupt other aspects of diabetes management:
- Poor sleep and eating habits.
- Lack of physical activity due to stress-related fatigue or emotional strain.
3. Stress Triggers Emotional Eating
Stress often leads to emotional eating, which can worsen diabetes management. Under stress, many people crave comfort foods, especially those high in sugar and carbs.
- What Happens:
- Cravings for carbs and sugar increase.
- Emotional eating leads to overeating, further increasing blood sugar levels.
- This also contributes to weight gain, worsening insulin resistance.
4. Stress Affects Sleep — Which Affects Sugar
Stress can also negatively impact sleep quality. Poor sleep leads to higher cortisol levels, which can worsen insulin resistance. In turn, poor sleep also increases sugar cravings the next day, creating a vicious cycle.
- What Happens:
- Stress-induced poor sleep raises blood sugar the following day.
- Cortisol from lack of sleep promotes insulin resistance.
How to Break the Stress-Diabetes Cycle
Managing stress is just as important as monitoring food and exercise for people with diabetes. If you can break the stress-diabetes cycle, you can improve your overall health and manage your blood sugar more effectively.
Here are daily stress management tools that can help:
Daily Stress Management Tools
| Technique | Benefits |
|---|---|
| Deep breathing (5–10 minutes) | Lowers cortisol and calms nerves. |
| Meditation or mindfulness | Reduces anxiety and improves glucose control. |
| Gentle yoga or stretching | Relieves body tension and calms the mind. |
| Nature walks or gardening | Combines movement and relaxation. |
| Gratitude journaling | Shifts focus away from stress. |
| Laughing, social connection | Boosts mood and reduces cortisol. |
How to Manage Stress with Diabetes
Below are some practical and effective techniques to manage stress every day. Incorporating these into your routine will not only lower your cortisol levels but will also help you regain control over your blood sugar and improve your overall quality of life.
1. Practice Relaxation Techniques Daily
Relaxation practices have a profound impact on stress reduction and blood sugar control. These techniques help lower cortisol, the body’s main stress hormone, which is linked to insulin resistance. By managing cortisol levels, you can help stabilize blood sugar and alleviate the physical and mental burden that stress puts on the body.
Techniques to Try:
- Deep Breathing: Inhale for a count of 4, hold for 4, and exhale for 6. This practice relieves tension and reduces cortisol levels, making it easier for the body to process glucose.
- Guided Meditation & Mindfulness: Apps like Headspace or Insight Timer can guide you through mindfulness exercises that focus on mental calmness and emotional regulation. Meditation has been shown to lower anxiety and improve glucose control.
- Progressive Muscle Relaxation: This involves tensing and then relaxing each muscle group in the body, helping to release physical stress and tension.
- Yoga: Poses like the child’s pose or legs-up-the-wall help improve blood circulation, reduce tension, and relieve stress, while promoting flexibility and relaxation.
2. Exercise Regularly
Physical activity is one of the most effective ways to reduce stress, and it offers the added benefit of improving insulin sensitivity. Regular exercise enhances your body’s ability to process glucose and makes blood sugar management much more manageable. In fact, daily movement, even for just 15–30 minutes, can significantly reduce stress levels and improve your overall well-being.
Best Stress-Busting Workouts for Diabetics:
- Brisk Walking: A simple, yet effective form of exercise that lowers blood sugar levels and reduces cortisol.
- Cycling: A low-impact activity that enhances circulation and reduces stress.
- Swimming: Provides a full-body workout while promoting mental calmness.
- Dancing: A fun, enjoyable way to boost your mood and engage in cardio exercise.
- Strength Training: Performing strength-based exercises 2–3 times a week improves insulin sensitivity and builds muscle mass, which helps regulate blood sugar.
- Stretching or Tai Chi: Low-impact, mindful movements that promote relaxation and reduce mental stress.
3. Journal or Talk It Out
Writing down your thoughts is a therapeutic way to process stress and track emotional triggers that might cause blood sugar spikes. It can be helpful to note when you’re feeling stressed and what foods or situations might have contributed to those feelings. Journaling can provide a release, reduce anxiety, and help you understand your emotional triggers better.
Talking to a therapist, a friend, or joining a diabetes support group (online or in-person) can also provide emotional relief. Support groups offer a safe space for sharing experiences, gaining insights, and connecting with others who understand the challenges of living with diabetes.
4. Limit Stress-Inflaming Foods
Diet plays a crucial role in stress management. Certain foods can worsen stress and increase inflammation in the body, making it harder to manage blood sugar levels. Cutting back on sugar, caffeine, fried foods, and processed carbs can help improve your stress response and blood sugar control. Additionally, focusing on foods that are rich in anti-stress nutrients can help counteract the effects of cortisol.
Foods to Include:
- Magnesium-rich foods: Leafy greens, seeds, and nuts help calm the nervous system.
- Omega-3 fatty acids: Found in flaxseeds, walnuts, and fatty fish, omega-3s help reduce inflammation and improve blood sugar control.
- B-complex vitamins: Whole grains, eggs, and legumes are rich in B vitamins, which help combat the physical effects of stress.
5. Sleep is Non-Negotiable
Quality sleep is essential for reducing stress and maintaining balanced blood sugar levels. Aim for 7–9 hours of sleep each night. Poor sleep disrupts the hormonal balance that regulates blood sugar and can worsen insulin resistance. Sticking to a consistent sleep routine, limiting screen time before bed, and avoiding caffeine can help you achieve better quality rest.
Sleep Tips:
- Create a consistent bedtime routine to signal to your body that it’s time to wind down.
- Avoid caffeine and screen exposure in the evening, as these can interfere with your ability to fall asleep.
- Consider aromatherapy or listening to calming music before bed to promote relaxation.
6. Get Natural Sunlight + Fresh Air
Spending just 15–20 minutes outside in natural sunlight each day can help boost your mood and regulate your body’s stress response. Sunlight increases Vitamin D production, which helps with mood regulation and supports overall well-being. Additionally, spending time outside can reset your body’s internal clock, promoting better sleep and overall relaxation.
7. Reframe Negative Thoughts
Living with diabetes can feel overwhelming at times, but your mindset has a significant impact on how you manage the condition. Instead of focusing on what you can’t control, reframe your negative thoughts into more positive and productive ones. For example, replace “I can’t eat anything I like” with “I’m learning to fuel my body better.”
- Mindset Matters: Developing a positive, proactive mindset is essential for reducing stress and promoting good health.
- Gratitude Journaling: Writing down things you’re grateful for every day can shift your focus from stress to what you’re thankful for, promoting emotional well-being.
BONUS: Natural Calming Aids (Check with Your Doctor)
Some natural remedies can help reduce stress and improve your ability to manage blood sugar.
- Ashwagandha: Known for reducing cortisol and supporting blood sugar.
- Chamomile tea: Calming and helps with sleep.
- Lavender oil: Effective for aromatherapy or massage to promote relaxation.
- L-theanine (green tea): Helps promote calm without drowsiness.
Final Word
Managing stress is just as important as managing food and exercise for diabetes control. By incorporating simple stress-reducing habits into your daily life, like deep breathing, regular exercise, and quality sleep, you can break the stress-diabetes cycle. These actions will help you stabilize your blood sugar, improve insulin sensitivity, and enhance overall well-being.
Remember: Small, consistent steps can lead to lasting results in both your mental health and diabetes management. Start today by adopting these stress management techniques and enjoy a healthier, more balanced life.
Written by:
Dr. Laura Chen, MD, Endocrinologist
Dr. Laura Chen is a board-certified endocrinologist specializing in diabetes management. ShMichael Tane helps patients manage their diabetes through evidence-based approaches, focusing on diet, stress management, and medication.
Reviewed by:
Michael Tan, RD, Registered Dietitian
Michael Tan is a registered dietitian with over 10 years of experience specializing in nutrition for diabetes. He helps individuals make practical food choices to stabilize blood sugar and promote overall health.
References
- Diabetes Daily Tips. Prediabetes: What It Means and How to Prevent Type 2 Diabetes. https://diabetesdailytips.com/prediabetes-what-it-means-and-how-to-prevent-type-2-diabetes/
- Bungau, S. G., & colleagues. Antioxidant and hypoglycemic potential of essential oils in diabetes mellitus. Antioxidants, https://pubmed.ncbi.nlm.nih.gov/16366519/
- Global Wellness Institute. (n.d.). Aromatherapy. Retrieved September https://globalwellnessinstitute.org/wellnessevidence/aromatherapy/
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